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Comparing Nutrients in 1 kilogram Sunflower OilVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Sunflower Oil
0%
100%
0%
Roasted Sunflower Seeds
12%
72%
16%
1 kg ▼

Macro Nutrients

305%8840kcal
Energy
201%5820kcal
8840 kcalvs5820 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Oils and Fats rich in Energy
1031%1000g
Fat
513%498g
1000 gvs498 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Oils and Fats rich in Fat
322%103g
Saturated Fat
163%52g
103 gvs52 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Oils and Fats rich in Saturated Fat
0%0g
Omega 3
43%0.69g
0 gvs0.69 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Oils and Fats rich in Omega 3
3865%657g
Omega 6
1928%328g
657 gvs328 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Oils and Fats rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Oils and Fats rich in Cholesterol
0%0g
Carbohydrate
185%241g
0 gvs241 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Oils and Fats rich in Carbohydrate
0%0g
Sugars
37.7%27.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0 gvs27.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Oils and Fats rich in Sugars
NA
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Oils and Fats rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Oils and Fats rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Oils and Fats rich in Sucrose
0%0g
Fiber
292%111g
0 gvs111 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Oils and Fats rich in Fiber
0%0g
Protein
345%193g
0 gvs193 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Oils and Fats rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin A Buy Preformed Vegan Vitamin A
0%0mg
Vitamin B1
88.3%1.06mg
Thiamine
0 mgvs1.06 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B1 Buy Vegan Vitamin B1
0%0mg
Vitamin B2
189%2.46mg
Riboflavin
0 mgvs2.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B2 Buy Vegan Vitamin B2
0%0mg
Vitamin B3
440%70.4mg
Niacin, nicotinic acid, niacinamide
0 mgvs70.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
0%0mg
Vitamin B5
1408%70.4mg
Pantothenic acid
0 mgvs70.4 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
0%0mg
Vitamin B6
618%8.04mg
Pyridoxine
0 mgvs8.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B7
0%0μg
Vitamin B9
593%2370μg
Folates and Folic Acid
0 μgvs2370 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
15.6%14mg
Ascorbic acid
0 mgvs14 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin D Buy Vegan Vitamin D
2739%411mg
Vitamin E
1740%261mg
Tocopherols and Tocotrienols
411 mgvs261 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin E
45%54μg
Vitamin K
22.5%27μg
Phytomenadione or phylloquinone
54 μgvs27 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0%0mg
Calcium
70%700mg
0 mgvs700 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Oils and Fats rich in Calcium
0%0mg
Copper
2033%18.3mg
0 mgvs18.3 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Oils and Fats rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Oils and Fats rich in Fluoride
0%0mg
Iron
475%38mg
0 mgvs38 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Oils and Fats rich in Iron
0%0mg
Magnesium
307%1290mg
0 mgvs1290 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Oils and Fats rich in Magnesium
NA
Manganese
917%21mg
NA mgvs21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Oils and Fats rich in Molybdenum
0%0mg
Phosphorus
1650%11550mg
0 mgvs11550 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Oils and Fats rich in Phosphorus
0%0mg
Potassium
250%8500mg
0 mgvs8500 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Oils and Fats rich in Potassium
0%0μg
Selenium
1442%793μg
0 μgvs793 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Oils and Fats rich in Selenium
0%0mg
Sodium
2%30mg
0 mgvs30 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Oils and Fats rich in Sodium
0%0mg
Zinc
481%53mg
0 mgvs53 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Oils and Fats rich in Zinc
0%0g
Water
0.32%12g
0 gvs12 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Oils and Fats rich in Water
Lets compare vitamin content per 1 kilogram of Sunflower Oil vs Roasted Sunflower Seeds:
Comparing minerals per 1 kilogram for Sunflower Oil vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 1 kilogram:



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